Originally Posted by
vinnyvincent
This sounds like it would work really well. I'm definitely going to try this for a month starting tomorrow. I think right now if I go all out I could probably sustain 20mph+/- for 30-60 seconds, so if I got to where I could maintain something like that for any length of time that would be amazing.
30 second intervals don't work well except for making you faster 15-30 seconds at a time because they're powered mostly by your phosphocreatine energy system and type iix fast-twitch muscle fibers with relevant to speed after a minute.
7-10 minute intervals as hard as possible will do the most for VO2max (a few minutes) and lactate threshold (past an hour).